If any practitioner tells you that they are re-aligning you, run. What we do know though is that spinal manipulations create a neurophysiological affect that can down regulate pain and create a window to allow patient/client to work on performing meaningful movement with less pain.
Totally forgot about this one! Thanks Andrew at MostFit and the awesome guys over at Brood9!
Some awesome corehammer exercises to boot :)
Side note - Dr. Santo hasn't tucked a in a shirt in a really long time, lol
This TED talk goes into what causes chronic pain. Real interesting stuff with an easy to understand explanation. Chronic pain can be so devastating to those who suffer from it and the people around them. The good news though is that PT, along with a integrated health care team approach, can and do help.
Side note: Each of these authors wrote their own articles without knowing what the others were writing. Do you see a common thread???
Shout out to The Prehab Guys for making this happen, and the rest of the authors: Zach Long, DPT, SCS, PES; Jarod Hall, PT, DPT, CSCS; Michael Mash, DPT, Cert. TMM, CSCS, FMS; Dr. Joel Seedman, PhD, CSCS, ACSM, FMS; Perry Nickelston, DC, NKT, SFMA; MoveU |The Back Pain Guys – Dr. Mike Wasilisin and Andrew Dettelbach; Mitch Babcock, PT, DPT, SFMA
The Butt Wink🍑😉
We've been spending a lot of time on instagram talking about hip mobility, but haven't talked too much about disorders and movement faults that can happen as a result of limited mobility. Mobility is a prerequisite for moving well, but having mobility doesn't mean that you automatically can or will move well😕 For example, let say your pelvis tilts posteriorly (butt winks) before you get to the bottom of your squat. This MAY be because of limited glute or posterior capsule mobility. BUT, maybe not! What, you say?!? Listen up - you might butt wink before you run out of your actual hip range because your nervous system doesn't know how to effectively move through your available motion with a neutral spine. Got it🤔
Anyways, we'll get more into the strength and motor control demands in some different posts. Promise.
Your spine attaches directly to your pelvis. Whatever your pelvis does, your spine follows. What's happening when you see the dreaded "butt wink" during a squat or deadlift, is the pelvis rotating posteriorly. Your spine follows suit, going into flexion and putting compressive pressure onto the anterior part of the disc, vertebrae and facet joints. Now add whatever weight you are squatting/deadlifting and those forces grow exponentially. This is the most common mechanism for disc herniations😱☠️😱
You can fix this by working on the flexibility and joint mobility in the hips and ankles as well as spending some time on the actual movement mechanics.
Stay tuned to our instagram account for 🎥 of techniques to mobilize the hip and get deeper into your squats without destroying your back.
Quinoa is gluten free seed that is jam packed with nutrients. It's a great source of fiber, magnesium, iron, folate, zinc, and potassium. It is high in protein and contains all of the essential amino acids. It is also high in antioxidants which are believed to prevent cell damage and help fight diseases.
A new year always brings a lot of changes and uncertainty - this one especially for a lot of people.
We're not big on New Year's resolutions or any of that, because if you truly want to change something, why wait? But this year's New Year coincides with a big change for us and a new partnership and friendship with the Kinesis Movement Studio.
Come visit us at our new location at 12528 West Washington Boulevard, LA CA 90066.
I've always wanted to be able to do these tricks. Too late to start now? 😎
Check out the video below by SuperDeluxe
Because it's more efficient than a 12 minute bosu workout - duh...
Movement starts from the 👟 up! We’ve posted a few videos on how to improve your ankle ROM over the past few weeks. This final video in the series shows you how to own that new range of motion. Without teaching your body how to effectively use the new range, it will continue to fall into the same restricted movement patterns, and all of that stretching will go to 💩!
Eccentric strength through ankle dorsiflexion ROM is essential. In fact, EMG studies show that the gastrocs soleus complex (our calves) are most active in the gait cycle when slowing down our tibias as they move over our feet in the stance phase. Translation- our calf muscles need to be the strongest when controlling and slowing down our bodies during walking (during ankle dorsiflexion), and not actuallywhen we would think they are pushing us forward (ankle plantar flexion)🤔 We’ll save that though for another post though.
Need a healthy, delicious meal idea as the temperature starts to drop? Try our split pea soup recipe.
Split pea soup is high in fiber which may help to reduce your cholesterol levels. It also helps with controlling blood sugar which can reduce the risk for Type 2 diabetes. Plus it's the perfect way to stay warm on a chilly fall evening.
1 lb dried split peas
2 yellow onions chopped
2 cloves garlic
5 carrots sliced
3 stalks celery sliced
16 cups chicken stock
Several sprigs of chopped parsely and oregano
1 tbsp kosher salt
1 tsp cracked pepper
1 tsp red pepper flakes
1 smoked turkey leg
In a small frying pan, add a small amount of olive oil over medium heat and roast the garlic and one of the chopped onions until golden (the other chopped onion should be added to the soup as is). Use a fork to pull apart the meat from the smoked turkey leg. Add all of the ingredients into a large pot, simmering uncovered for 40 minutes.
If you are lacking ankle range of motion, specifically dorsiflexion, you need to look at soft tissue mobility as well as joint capsule mobility. A previous video we posted showed you how a few ways to address soft tissue restrictions. Here's some techniques to get at the joint. The last video of this series will go over turning your new range of motion gains into functional, usable gains that stick.
If your lacking ankle dorsiflexion (shin moving over your foot), your body will compensate. Sometimes this manifests as flat feet, or externally rotating at your femur (duck walking). This limitation also wreaks havoc on squats = less #gainz 😉
This video shows a soft tissue mobilization technique using the handle of the @mostfitworkouts #corehammer followed by an active tri-planar stretch. If you don't have a core hammer, use your foam roller, pvc pipe, oly bar, or even a beer bottle.
While the gastrocs/soleus complex primarily functions in the saggital plane (front to back), there are fibers that also work in the frontal and transverse plane. Do this mobilization and stretch complex before your workout.
Note - these techniques won’t help you if your problem is primarily joint stiffness. Follow us for that post coming up later this week.
😬DEGENERATIVE DISC DISEASE😬 It sounds awful, right!? Let’s talk about what that means, and why it’s important for you to fix how you are moving immediately.
As we all get older, our discs dry out and shrink. This is a normal process that happens with aging. Initially, as the disc height decreases, more movement will occur between the vertebrae of the spine. The facet joints (not seen in the picture), which are now sitting right on top of each other, start rubbing against each other. As bone rubs against each other, it will start to facilitate the growth of more bone ➡️➡️➡️ bone spurs ➡️ arthritis ➡️ a stiff spine. Depending on how active an older adult you are, this may not affect you terribly. BUT, you don’t want this process starting when you are young and active. Now pay attention - herniated discs or disc bulges can also start this phenomenon. Disc bulges lead to decreased disc height, and the same processes will occur ➡️ increased shear and torsional forces ➡️ increased facet loading ➡️ bone spurs ➡️ stiff spine ➡️ pain.
If you’re suffering from back pain, go see a physical therapist, who can teach you how to move better and get you out of pain.
If you don’t have back pain, go see a physical therapist, and learn how to move better and stay out of pain😉
Hip strengthening is the 🔑 to preventing injuries in the active population. Whether you're walking, going up and down stairs, squatting, running, or jumping, good glute strength will help to keep your joints protected. Strong glute muscles help to maintain proper trunk, knee, and foot alignment to prevent you from putting unnecessary stress on your joints. A strong 🍑 can help to prevent low back pain, patellofemoral pain, and IT band syndrome. Here are some of our favorite simple glute strengthening exercises to target the glute med, glute max, and hip external rotators
You're not alone if you believe that back and hip pain are just par for the course during pregnancy. Fortunately, that's not the case! Physical therapy can help to relieve some, if not all, the aches and pains of pregnancy and can literally be a life changing experience for a pregnant women experiencing pain.
Many changes occur to a pregnant woman's body that will lead to low back and hip pain during, and sometimes after pregnancy. As a woman’s belly starts to get larger, the normal curvature of the spine changes and so does the distribution of body weight. Combine this with the normal weight gain, and the pressure and shear forces on the spine increase, causing pain in the low back and sacrum.
A hormone known as relaxin is released by the body during pregnancy. Relaxin softens the ligaments and loosens the joints of the pelvis to prepare for delivery. While these changes are necessary to allow for childbirth, the loose joints can cause pelvic instability. The instability of the pelvic joints can cause misalignment of the pelvis and pain in the sacroiliac joints and/or separation of the symphysis pubis. Patients with sacroiliac joint dysfunction or symphysis pubis dysfunction often complain of back or pelvic pain with standing on one leg to put pants on, getting in and out of the car, going up and down stairs, or rolling in bed. The changes that occur in the pelvis often cause the muscles surrounding the area to spasm, which also contribute to low back and hip pain.
Because everything is connected in the body, pain in the low back and hips can cause a chain-reaction of pain in other parts of the body. Many women experience upper back and rib pain from the ribcage expanding and the uterus and organs putting pressure on the diaphragm and ribcage. The muscles between the ribs and the muscles of the upper back become tight and can be painful with this ribcage expansion. Carpal tunnel syndrome is another common side effect in prenatal women. Increased fluid retention and swelling can increase the pressure placed on the median nerve in the wrist, which can cause numbness and tingling in the fingers, pain in the wrist and muscular tightness in the forearm.
So how can prenatal physical therapy help you with symptoms you may experience from all of these pregnancy associated physiological changes? A prenatal physical therapist can educate you on posture and specific positions to diminish pressure on the joints, decrease muscle tightness, and help relieve pain. You can get tips on the best positions for pain-free sleeping, sitting, standing and other daily functional activities. A prenatal specialist can also perform kinesiotaping and strapping techniques and help you find the best brace or belt to give you a little extra back support. There are a variety of soft tissue mobilization, massage and joint mobilization techniques that can be performed to improve any pelvic misalignments, decrease muscle tightness, and provide pain relief. A prenatal physical therapist will also provide you with specialized stretches and exercises focused on your specific impairments. Whether it’s stretches to relieve pain or specific therapeutic exercise to improve your strength and fitness level, physical therapy can help you have a pain-free and healthy pregnancy.
For additional questions or to book and appointment with our prenatal specialist, call 310-795-9800 or email firstname.lastname@example.org.